Monday 11.23.20

BACK SQUAT 1 Pause + 2 Back Squats 18min to heaviest CONDITIONING (w/partner) AMRAP 18 19 Calorie Row 19 Wallballs “Follow the leader” P2 starts row when P1 finishes row P1 starts row when P2 finishes Wallballs

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Friday 11.20.20

SNATCH COMPLEX 15min to BEST (build in weight) 1 Power Snatch + 1 Pause OHS + 1 Hang Squat Snatch Modified Complex: 1 P. Snatch + 2 Hang P. Snatch CONDITIONING AMRAP 12 15 T2B 10 Deadlifts (95/65) 5 Hang Squat Snatch (modified: 5 Power Snatch: G2O)

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Wednesday 11.18.20

BODY ARMOR 5 Rounds: 7 Bench Press + 14 BB Bent Row + 28 Band Pulls build to heaviest set of Bench and BB Row CONDITIONING 3 Rounds of: AMRAP 4 / REST 4 27/21 Calorie Row 21 Power Cleans 15 Burpee Box Jumps R1: 135/95 R2: 115/85 R3: 95/65

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Tuesday 11.17.20

WARM UP 3 Rounds: 5 Bear Complexes (start w/empty BB and build) 10 Ring Rows 10 Knee Raises CONDITIONING For Time: 800m Run 25 Thrusters (115/85) 25 C2B Pull-ups 600m Run 25 OHS (115/85) 25 T2B 400m Run 25 Power Cleans 25 Pull-ups

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Monday 11.16.20

BACK SQUAT 1 Pause (3sec) + 3 Back Squats build to heaviest complex in 15min CONDITIONING AMRAP 15 10 Alt. DB Hang Clean + Jerk (50/35) 10 DB Reverse Lunges (5 each side) 10 Alt. DB Snatch 10 Alt. DB Deadlift Burpees

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Friday 11.13.20

STRICT PRESS + BAND PULLS 4 sets of 12 Strict Press + 40 Band Pulls build in weight 2 PUSH JERKS + 1 SPLIT JERK 4 sets of 2 Jerks + 1 Split build in weight CONDITIONING 5 RFT 35 Double Unders (50 singles) 9 Deadlifts (135/95) 6 Hang Power Cleans 3 Push Jerks

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